When doing this action, lie flat on the bed, with your legs leaning against the wall. Pay attention to the fact that your legs must be placed vertically. There should be no gap between your legs. Don't bend your knees. Keep your feet facing the ceiling. Then put your legs for more than half an hour. When your legs are in the air, put your strength on your hips as much as possible. Only in this way will the effect be better.

Step 2 step on the bike

You can do this when you are lying in bed at night. When doing this action, the legs are suspended and pedaled back and forth, just like riding a bicycle. You can do this in groups of 50 people before going to bed in the morning or at night, but remind everyone not to pursue quantity, but to pay attention to the standard of exercise. If you are tired later, you can take a rest and continue.

3. Side leg training

When doing this action, you should lie on your side on the bed, then put your legs together, bend your knees slightly, bend and stretch your thighs up slowly for 20 times, and then do it with your other leg. When doing this posture, many friends will think that after practicing for a while, the muscles inside the thigh will become very strong.

Step 4 massage your legs

When massaging, you can lie on your back, relax your whole body and bend your legs and knees naturally. Then you can gently pinch your legs from the left and right sides with your thumb and forefinger, and then gently rub them up from your ankles until your legs feel a little sore. After the massage, you can continue with the other foot, which can make your legs thinner.

Step 5 get down

When doing a squat, put your legs together at your knees, then sit down slightly and do it five or six times. Everyone should pay attention to breathing normally and evenly when doing this action. Most female friends habitually hold their breath when doing physical examination, which is wrong. Lying flat on the ground, doing twenty or thirty times of cross-legged movements, and putting your legs together at the same time, can make the calf curve more perfect. Doing squats can not only play the role of stovepipe, but also beautify the lines of legs and hips. This sport needs long-term persistence to see obvious results. After doing squat training every day, you can take a hot bath, which can naturally relax your muscles and have a good weight loss effect.

Step 6 get down

When doing this, lie on your side in a straight line with your legs crossed. One hand is close to the ground to support the head, and the other hand is balanced in front of the body. Inhale, bend the knee on the inner thigh to the ceiling, and don't press the weight of your foot on your calf. Straighten your thighs and lift them with your toes pointing to the ceiling. Straighten your thighs as far as possible and raise them with your toes pointing to the ceiling. When you are finished, lie on your side in the other direction and repeat this exercise.

7. Lift your hips

Hip-lifting can not only improve hip breadth's problems, but also thin legs and thighs, find a flat place to lie down, then tuck in, lift your hips up, and support your body through the strength of your shoulders, neck and feet. If the thighs and calves feel sore, it means that this action is done correctly. At first, you can do three groups of thirty people, and then you can increase it to a group of sixty people.

8. Lie on your back

When doing this action, choose a flat place, then your legs are perpendicular to your body, and your feet are shoulder width apart. In a relaxed state, put your hands on your sides or above your head, cross your legs left and right, and open and close when you want to watch. You can say that your left foot is in front of your right foot. Before you call it your left foot again, this action is repeated about 20 to 30 times, which can be adjusted according to your own habits. When crossing, keep your legs perpendicular to the ground and don't play with your knees. If you are tired, you can go back to the first movement to have a rest. After rest, don't put down your legs immediately from the first movement. Adjust your breathing first and slowly put down your legs, about three groups a day.